Bridges! Probably the second most prescribed exercise in physical therapy clinics across the U.S. Second only to clams. So much going wrong with them basically every time I see someone do them. And they are a great exercise for hip extension and building those #glutesofglory so today’s post is a quick tip on using better form.
Feet closer to bum = more glutes, further from bum = more hamstrings. Make sure to get a great 360 inhale first then exhale and use your lower abs to tilt pelvis posterior, pushing low back into the floor. Hold a nice brace at the end of your exhale and inhale again, still maintaining a gentle abdominal brace. On the exhale, tighten your brace slightly and push the ground away from you, contracting those glutes.
Remember 1.0: pubis in same plane as lower ribs, and ribs knit down with a nice abdominal brace. Breathing 360 under a brace is a skill and you may need to practice this. A lot. No breath-holding here, please!
Remember 2.0: don’t make your back work to create the movement. Keeping good core control will help keep the paraspinals soft so you can focus on using those glutes appropriately.
Remember 2.1: breathe throughout the entire exercise. NO BREATH-HOLDING!
Try it out and see what you think!
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot